7 x every 2 min

Halting Clean Deadlift
+
High hang Clean
+
Front squat

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Goal & Intensity:
- Develop leg drive/speed for triple extension, and learn faster turnover for clean.
- Execution: Perform the complex every 2 minutes, keeping the same load through out. Add +2-4 kg to last time 7.4.
- Progress: Focus on an explosive pull and a solid receiving position.
- Tip: Think about "shoulder over the bar" and/or extend your knees
RPE: 7-8

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

10 Rounds:

• 30 sec max 5 m shuttle runs
• 30 sec rest

One hand touch past 5 m mark. Each run counts as 1. Score is total distance by multiplying total shuttles by 5m – if athlete is caught in the middle when 30 second expires they may complete and count that run.

EMOM 10
1 Thruster

• Rest 3:00

EMOM 10
1 Squat Clean

Back Squat 6x2

RPE 4 (1-2 reps in the tank)

In pairs 40min

Row

while the other does

3 rounds of:
6 Pull-Up
8 HSPU
12 Air Squat

HR ~70%

• Clean Pull
• Power Clean
• Squat Clean
• Split Jerk

Up to max 70% of 1RTM C&J

6 rds:

Min 1: Thruster 8 reps @40/30kg
Min 2: Row 8-12 Calories
Min 3: American swing 10-15 reps @24/16kg
Min 4: Double under 20-40 reps
Min 5: Rope climbs 1-2 reps / L2: legless

*The goal of the workout is to go with easy pace, basic aerobic conditioning workout.
*Don't be too greedy with the reps.
*record weights and reps.

5 x 3

AHAFA

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00
@ 60% of max BS / add weight to previous week